Grain-Free Spiced Banana Walnut Muffins {5 Minute Prep}
There Were Two Things I Loved About Mrs. B
First, she was always late for carpool. This meant more time to fingerdoodle kittens, Christmas trees and the odd fourth grade crush’s name (surrounded by hearts and little arrows, of course) on our frosty picture window. Eight hours later my best friend – Mrs. B’s daughter -would lead me to her kitchen, where the aroma of spiced ginger cookies or banana bread melted a hard day of school away like butter.
Some things – like my crushes on Joel, Matt and Brandon, respectively – are better left in the past. But banana bread? Not a chance. Here’s to you, Mrs. B!
Spiced Banana Walnut Muffins {GAPS-Friendly}
Ingredients:
- 3 pastured eggs
- 2 Tbs pastured butter or coconut oil— where to buy butter, where to buy coconut oil
- 2 Tbs coconut milk or whole milk— where to buy milk, where to buy coconut milk, how to make your own coconut milk
- 2 Tbs honey (raw if possible) — where to buy honey
- 2 ripe bananas
- 1/2 tsp cinnamon
- 1/4 tsp nutmeg
- 1/4 tsp unrefined sea salt – where to buy salt
- 1/4 tsp vanilla
- 1/2 cup coconut flour — where to buy coconut flour or how to make your own
- 1/2 cup walnuts – where to buy nuts
- 1/4 tsp baking powder, optional
Directions:
- In a food processor or blender, mix eggs, butter, coconut milk, honey, bananas, salt, cinnamon, nutmeg and vanilla.
- Combine coconut flour with baking powder (if you’re using it) and add to food processor. Blend until there are no lumps.
- Add walnuts and pulse until they are chopped into bite-sized pieces.
- Pour batter into 6 large oiled muffin cups. Bake at 400 degrees F for 20 minutes.
This post is part of the Grain-Free Real Food Linky Carnival
But seriously, I don’t know you could grind grain.
Emily Cowles Brown via FB
do you have a favorite source for walnuts?
Erin Hofler Pearce via FB
mmmmmmmmm!!!
Mommypotamus via FB
Emily Cowles Brown – Before we started GAPS we didn’t eat many walnuts, so local sources were enough. Been buying huge quantities at Whole Foods since then simply because I haven’t taken the time to track down a more affordable option. Now that avocados are $3 a piece at my grocery store it would probably be worthwhile to look into!
Jenni Wiehoff-Hulet via FB
SO excited to try this. Love the pic.
Amanda
I am about to try coconut flour for the first time. This recipe makes me excited to try it.
Amanda´s last [type] ..Apple Peeler, Corer, Slicer Review
Heather
Coconut flour is FANTASTIC as long as you use lots of eggs in your recipe to keep it moist. Enjoy!
Jamie
5 minute prep is my kind of recipe! To find things that don’t dirty every single bowl in your kitchen, or something that takes a few minutes to prep is seriously AMAZING.
Jamie´s last [type] ..Samuel Dancing
Heather
I totally agree! Tomorrow I”m making stew in the crockpot – yay for mess free recipes!
Katherine
I can’t seem to get the “where to buy butter” link to work?
Heather
Thanks for letting me know, Katherine! Should be working now . . .
jill
HI,
This looks really interesting — I never thought to add nutmeg to banana muffins, and I bet the walnuts add good flavor as well! I’d love for you to come and share it at my Grain-Free Linky Carnival!
http://realfoodforager.com/2011/10/grain-free-real-food-linky-carnival/
Kim
I can’t get the where to buy links to work either…
Lindsay Johnson
Do you think I could sub almond flour instead of coconut flour?” It’s what I have on hand.
Heather
Unfortunately, it won’t. Coconut flour soaks up moisture so you have to use a lot more eggs than in a traditional recipe. Almond flour has a similar moisture level to regular flour and I’m afraid you’d end up with an eggy mess on your hands. Sorry!
Jennifer duncan
We have egg allergies. What can you suggest to substitute?
Heather
I’ve heard some people use chia seeds mixed with water, but I don’t have any personal experience to speak from. Coconut flour recipes require a high ratio of eggs to keep from being very dry – I probably would skip this one rather than try to substitute.
Margareth
Oh, these look yummy! And so easy to make! I’m about to embark on the GAPS diet myself, so it’s great to have some simpler options available. I’m just wondering what you mean when you say ‘vanilla’. Is it essence, powder, or something else?
Heather
It’s homemade extract. Though it’s not legal, we’ve used store bought while on GAPS before
Melissa Holloway via FB
Funny, I was just searching the web for a good banana muffin recipe! This one looks yummy but I can’t have eggs
Mommypotamus via FB
Melissa Holloway via FB
no not yet! but i did find a recipe for Zucchini muffins that is egg free and I think it is gaps too…
Melissa Holloway via FB
i will definitely let you know if they turn out well and share the recipe
I was thinking it would translate into banana muffins too…we will see!
Melissa Holloway via FB
sorry to post so many times lol…i was just looking at the recipe and it looks like they just sub applesauce for eggs? I would rather just have eggs though
Sara Daniels via FB
please post the zucchini muffin recipe! I’m not at the stage of being able to handle eggs yet either :/ I’ve tried replacing egg with applesauce with success in the past
Melissa Holloway via FB
@ Sara 21/2 cups almond flour
1/2 cup apple sauce 1/8 cup honey 1/3 cup coconut oil
1/4 tsp salt 1 tsp baking soda (optional) 2 tsp cinnamon
1 tsp ground ginger 1/2 tsp ground cloves and 1 cup grated zucchini (you can also ass nuts, vanilla, flaxseeds, ect)
Melissa Holloway via FB
bake at 350 for 20-25 mins, makes 12 muffins
Mary
These look delicious! I’m going to try making them soon. Wondering if you could freeze these? I’ve never tried freezing my muffins made with coconut flour.
Heather
I’ve never tried. If you do please let me know how it works out!
Megan
These turned out great! Wish I had more bananas & coconut flour to make a 2nd batch
Megan´s last [type] ..Cloth Diapering, Round II (this time, with a newborn)
Stocking The Dream Kitchen « The Mommypotamus
[...] processors make it so easy to whip things up in a snap: homemade salsa, banana walnut muffins, crackers, coconut butter, strawberry mint sorbet and so much [...]
8/30 and 9/30 – Elimination Diet « Pick a Peck
[...] in came the muffin. Nothing like a bit of baking to calm the mama. Recipe for the muffins came from here. The muffins were yummy. They were almost custard like, not cakey or bread-like at all, yet my carb [...]
Breakfast Love From Crockpot Betty!!! « The Mommypotamus
[...] making your own coconut milk. Use can use the leftover shreds to make coconut flour and have banana walnut muffins the next [...]
Bethany Roth via FB
We’re making this recipe for the first time on Thursday evening for my hubby to take to the office. I’m definitely interested in learning if they freeze well.
Mommypotamus via FB
Wow, you’re sending them to the office even though you’ve never tried them? That’s a lot of trust! I’m glad this is one of my best recipes, lol!
Bethany Roth via FB
Lol — what better way to test out a recipe for the first time, right? lol We’re going to bake them up Thursday evening, and of course, sample them ourselves just as soon as they’re cool enough to touch! lol
Amanda Kotter via FB
Mmmmm, my tummy’s rumbling! Banana + coconut flour = YUM
Anjanette Barr via FB
Looks like I know what we’re having after naptime!
Loralie Shinkaruk via FB
They are so delicious I don’t share mine! Yes, they freeze well.
20 Healthy “Grab And Go” Snacks Your Kids Will LOVE « The Mommypotamus
[...] Recipe here [...]
L
THANK YOU SOOOOO MUCH!
This recipe is a.w.e.s.o.m.e! Only 3 eggs w.coconut flour is remarkable & a huge success!
Yours is the -ONLY- recipe I’ve tried that has worked & these taste exactly like “regular” banana-nut bread/muffins! Winner!
Can’t wait for more brown bananers!
Heather
Ahhhh, I love hearing that! thank you for coming back to let me know!
100 Healthy Snack Ideas (Real-Food Style!)
[...] Banana-Walnut Muffins [...]
Ana Soraia Gomes
Hi, just to tell you that I made your recipe tonight (with a few adaptations) and it tasted amazing!
Regards from Portugal
Heather
Thank you so much for stopping by to let me know, Ana! I’m SO GLAD you liked them!
Heather Kenney via FB
banana quiona muffins
Beth Salwaechter via FB
yum!~ thank you
Mommypotamus via FB
Beth Salwaechter – I hope you like them as much as we do!
Mommypotamus via FB
Beth Salwaechter – I hope you like them as much as we do!
Mellanie Gray Sheppard via FB
This is what will be for breakfast (brunch?) today. Guess I better get off FB and get cooking!
Mommypotamus via FB
Mellanie Gray Sheppard – You only need five minutes and than you can come back!
JILL
Just baked a batch. Yes, it was quick and easy, but they were pretty bland and kind of custard-like. Amazingly, my 22 month old son ate them (although I had to top them with butter and maple syrup). This is the fourth recipe I have tried that is grain free and none have been very good. I wonder if I am doing something wrong or if these recipes are an acquired taste…
Heather
It could be a lot of things, Jill! I’m not very “exact” as a baker, so this recipe call for two bananas instead of an exact number of cups, etc. I tend to use large bananas so that the muffins are nice and sweet, so that could account for why you liked them more with syrup. If more cinnamon/nutmeg suits your tastes by all means add it in! As far as the custard texture goes, that’s just partly the way this recipe works. It shouldn’t be too overwhelming though unless there was too much egg in the batter. Like I said, not an exact science here, but we like them!
JILL
Thanks for the reply. I have read elsewhere the custard consistency could be too many eggs; it is a balance of getting enough moisture for the coconut flour without the “eggy” taste/texture. I will keep experimenting…
I love love love your website!
Heather
Thank you!
Meal Planning “Cheat Sheet” For Busy Women
[...] of my favorite meals that you can put on your meal plan this week. Breakfast 5 Minute Prep Spiced Banana Nut Muffins with Organic Bacon Smoothies–These are filling and easy to "hide" in veggies for my 3 year old [...]
Erin
My son has Crohn’s… (we treat it holistically) We officially start GAPS te 1st of June…. Getting my feet we while reading and taking in all of the information… THis recipe is FANTASTIC! Big hit with the hubby and both of my boys! Thanks so much… Really enjoying your website too…. Thanks for adding inspiration, Mommypotamus!
Suzanne
Thanks for introducing me to the world of coconut flour!! It was so nice to eat a baked good!!
I think this recipe might be a keeper, as long as the bananas don’t feen my candida. Well see…..
Yummy at any rate!!
Heather
So glad you liked the recipe, Suzanne! Hope you get to enjoy them for a long time
Real Food on a Budget: 25 Tips to Make Eating Healthy Affordable « The Mommypotamus
[...] and freeze these banana walnut muffins (if the cost of walnuts is an issue omit them – the muffins will still be [...]
Tips for transitioning to real food » Beth Dreyer Photography Blog
[...] not willing to go without baked goods, start with coconut flour recipes. We love this recipe for banana walnut muffins (we omit the walnuts) by Mommypotamus. When using coconut flour, make sure you’re using a [...]
Shep’s Fifth Birthday: Real Food Fail » Beth Dreyer Photography Blog
[...] baking {and eating pizza} I made sprouted flour and rapadura-sweetened peanut butter cookies, coconut flour banana muffins, sprouted flour and honey-sweetened cupcakes, and homemade icing. I was in maniac mode, [...]
10 “Real Food” Breakfast Recipes that Satisfy | Honest to Goodness Living
[...] Grain-Free Spiced Banana Walnut Muffins: What I really love about muffins as breakfast items (especially when they are free of refined grains and sugars!) is their true “grab and go” quality. I like to make these in huge batches and freeze in ziplock bags. Then, just grab a couple before you go to bed and let thaw overnight in the fridge. Bada-bing, bada-boom… You’ve got a delicious muffin waiting for you in the morning to serve as an incredible vehicle to get some more grass-fed butter in your life… Load ‘em up! [...]
Erin
I love your site, recipes, and YOU!!!!!! You inspire me in the kitchen, and as a mom. Thank you! Serious question though, do you have a print button for your recipes??? Maybe I am just missing it? Thank you for everything you do!
Heather
Awww, thank you Erin! This comment totally made my day.
I don’t have a print button but since you asked I will ask Daddypotamus if we can get one!
Jess @ Crunchy Hot Mama
Hey Heather! I just made these and they were delish!! I noticed you had nutmeg and cinnamon in the ingredients but not in the directions. I assumed they went in with the first round of mixing. Didn’t know if you wanted to update that.
So glad to have found you and can’t wait to poke around some more
Sabrina
Oh! These look so yummy! My son has a sensitivity to honey- can I use the same amount of maple syrup instead? Thanks for posting this recipe.
Joan Young
I thought I’d make a comment on making muffins.Instead of using honey or maple syrup I just increase the amount of very ripe bananas to cover the amount of sweetener needed. to make 12 muffins I use the 1 cup mashed bananas plus 1/4 cup ripe bananas. It takes care of the quick absorbing honey and maple syrup. That keeps the GI much lower.
Someone asked if you can use maples syrup to replace honey.Yes you can. I do it all the time. Just use equal amounts of maple syrup for honey.
I have a question. Do you have to make coconut milk first before grinding coconut flour?
Heather
Yes, you do!
Bonnie Hughes
So I have been trying to come up with a healthy grain free snack for my daughters day as snack helper at preschool and am planning to try these but wanted to make mini muffins… Any idea how that would change cooking temp or time?
Julie
To make any muffin recipe to mini-muffins, you just reduce the cooking time – usually by 5 or 10 minutes. Just poke every so often with a toothpick, until it comes out clean.
Julie´s last [type] ..Clay News
Julie
Why would you use raw honey in a recipe that’s cooking at 400 degrees? I think save the good & pricey stuff for actually eating raw.
Julie´s last [type] ..Clay News
Rachel
Wondering what I did wrong– the muffins turned out very grainy and crumbly and did NOT have a smooth uniform texture like the ones in the photo.
Maybe I will try using a blender instead of my food processor next time… Any thoughts?
Heather
I’m not sure, Rachel! My guess would be that perhaps your coconut flour was extra coarse or there wasn’t enough moisture – if your bananas were on the very small side that could be it.